The Truth About Industrial Seed Oils Vs Healthier Alternatives

Not all fats are created equal. Some fats have health benefits while others can be detrimental to health. Compared to natural fats (butter, lard, tallow) industrial seed oils are highly processed oils that are extracted from the seeds of various plants.

Seed oils are a relatively new addition to our food system and can be detrimental to your health. However, many healthy oils can be used as replacements for seed oils in home cooking. In addition, as information about the potential dangers of seed oils becomes more widespread, more food manufacturers and restaurants are making the switch to healthier oils.

Which are the are the commonly used processed seed oils?

1. Canola oil
2. Sunflower oil
3. Safflower oil
4. Corn oil
5. Soybean oil
6. Cottonseed oil
7. Grapeseed oil
8. Rice bran oil

Overview on processing seed oils for in food production

Seed oils were introduced in the early 1900s. Initially, Procter & Gamble wanted to find a cheaper alternative to animal fats for their new bar soap. In 1908 developed a creamy, pearly white substance out of cottonseed oil that appeared like the popular cooking fat of the day: lard. Welcome to the “Era of Crisco”. A Popular Science article from the era described this fat-to-processed oil evolution as: “What was garbage in 1860 was fertilizer in 1870, cattle feed in 1880, and table food and many things else in 1890.” (Source: Popular Science, https://archive.org/stream/popularsciencemo45newy/popularsciencemo45newy_djvu.txt)

Soybeans were introduced to the United States in the 1930s. By the 1950s, soybean oil was the most popular vegetable oil; later, to be followed by canola, corn, and safflower oils. Food manufacturers capitalized on this as a food source, increasing profit margins by introducing cheaply made highly processed plant oils. In turn there was heavy and effective marketing as “heart-healthy vegetable oil” reinforced by the American Heart Association/

Vegetable oil consumption rose dramatically in the 20th century. This changed American diets from natural sourced cooking fats (lard, tallow, butter) to highly processed oils. Concurrently, there was a transition from home cooking to highly processed convenience foods which contained processed oils combined with highly processed carbohydrates.

The culprit: how are seed oils processed

Plants used to make oils (e.g., soybeans, safflower, etc.) are not naturally rich in oil that can easily be easily pressed such as olive, coconut oil. Plant oils must be refined, bleached, and deodorized before they are suitable for human consumption using the following process:

Step 1: Seeds are gathered from their plants.

Step 2: The seeds are heated to extremely high temperatures. This is done for sterilization purposes, but it causes the unsaturated fatty acids in the seeds to oxidize, creating free radicals that can be harmful to health.

Step 3: The seeds are generally processed with a petroleum-based solvent, such as hexane, to maximize the amount of oil extracted from them.

Step 4: Chemicals are used to deodorize the oils, which have an undesirable smell once extracted. The deodorization process can produce trans fats, which are widely recognized to be potentially harmful to human health.

Step 5: More chemicals are added to make the color of the industrial seed oils more neutral and appealing.

Emerging research related to the damaging health effects of seed oils

Despite organizations like The American Heart Association touting vegetable oils as “better for you”, recent research strongly suggests processed oils contribute to chronic inflammation and disease. Industrial seed oils are incredibly high in omega-6 fatty acids, some with an omega-6 to omega-3 ratio as high as 75:1! A high omega 6 to omega 3 ratio can contribute to systemic body inflammation contributing to many chronic diseases. The chemical process and high heat temperatures needed to obtain seed oils strips away nutrients and cause free radicals in the body. Free radical damage contributes to development of chronic and degenerative illnesses such as cancer, autoimmune disorders, aging, cataracts, rheumatoid arthritis, and cardiovascular and neurodegenerative diseases.

Health effects of seed oil

Source. https://heartandsoil.co/blog/the-complete-list-of-seed-oils-to-avoid/

Seed oils are high in polyunsaturated fatty acids (PUFAs), especially linoleic acid, constituting over 50% of most seed oils. Linoleic acid can accumulate in the body over time, potentially raising the risk of chronic health conditions.

1. Fat Cell Expansion: Consuming too much linoleic acid causes fat cells to grow beyond their healthy size

2. Release of Fatty Acids: These oversized fat cells release excess fatty acids into the bloodstream.

3. Triggering of Inflammation: The release of fatty acids triggers inflammation, a natural response to cellular stress.

4. Metabolic Disruption: Chronic inflammation can signal insulin resistance, making it difficult for cells to absorb glucose and raising blood sugar levels.

5. Increased Risk of Chronic Disease: Prolonged insulin resistance can lead to chronic conditions like diabetes, heart disease, and other serious illnesses.

Exploring healthier options with seed oil alternatives

Replace healthier fats in place of industrial seed oils in cooking and baking.

1. Olive Oil

Olive oil is made through a process known as extraction which involves crushing and kneading/massaging olives (called malaxation). The oil is then separated from the fruit water and solids in a decanter and then the oil is filtered for impurities. Olive oil is best used in garnishes and dressings and at lower heats. Its flavor varies by the type of olive used.

2. Avocado Oil

Avocado oil is a great substitute for vegetable oil as it has a neutral flavor and high smoke point, so you can cook at high temperatures, and it won’t alter the taste of your food. It works well for things like stir-fries, sautéing, and roasting vegetables.

3. Coconut Oil

Coconut oil is the fat from the meat of a coconut. It can be either refined or unrefined. Unrefined coconut oil (also called virgin or extra-virgin coconut oil) is made with fresh coconut meat that is pressed to extract the oil. It may be either expeller-pressed or cold-pressed. Expeller-pressed unrefined coconut oil is pressed through a machine using steam or heat to press the oil from the coconut meat. Cold-pressed coconut oil avoids using heat to extract the oil. Cold-pressed coconut oil is thought to retain more nutrients than its counterpart.

Refined coconut oil is made with dried coconut meat, also known as copra. The dried coconut meat is pressed through a machine to extract the oil. The process for refined coconut oil uses steam or heat which mutes the flavor of the oil. The oil is then filtered through clays to remove any impurities or bacteria. The process of making refined coconut oil results in an oil with a more neutral scent and taste compared to unrefined coconut oil. The smoke point of refined coconut oil is also higher, in the 400-450℉ range. Refined coconut oil can be stored similarly in a cool, dark location, but it has a much shorter shelf life of only a few months.

Both types of coconut oil are solid at room temperature and can be used in both sweet and savory dishes. Unrefined coconut oil will simply result in a final product with more of a coconut flavor.

4. Butter and Clarified Butter (Ghee)

Butter is made simply by agitating heavy cream. As you agitate, the fat membranes break open and the fat starts to clump together into butter. It’s such a simple process that anyone can do it. All you need is a jar, heavy cream, and some energy. Put the cream in a glass jar and close it tightly. Shake it until you see butter forming. You’ll also see a milky liquid separating from the cream. If possible, use heavy cream from grass-fed cows to make grass-fed butter. Butter is ideal for baking and for cooking.

5. Animal fats

Animal fats include fats rendered from animals, like tallow, bacon grease, and chicken or duck fat. While these fats have been vilified in recent decades due to their saturated fat content, research has found otherwise. Our bodies thrived for thousands of years on animal fats. We encourage breastfeeding infants. Breastmilk, a substance designed specifically for babies includes animal fat.

Tips for Transforming Everyday Cooking with Healthier Oils

Ready to make the switch to cooking with healthier oils? Here are some actionable strategies for healthier cooking:

1. Swap Out Seed Oils
Upgrade your everyday cooking by replacing commonly used seed oils with healthier alternatives such as olive oil, avocado oil, coconut oil, butter, ghee, or tallow.

2. Explore Flavor Profiles
Experiment with unique flavors to enhance your dishes, like the rich and fruity notes of olive oil or the tropical touch of coconut oil.

3. Adjust Cooking Methods
Choose oils with high smoke points, such as avocado oil or ghee, for high-heat cooking and reserve delicate oils like extra virgin olive oil for low-heat sautéing or drizzling.

4. Dress Up Your Dressings
Create flavorful and nutritious salad dressings by using healthier oils like olive oil as a base, combining them with herbs, vinegar, or citrus for a delicious dressing.

5. Make Mindful Substitutions
Make health-conscious substitutions in recipes by using alternatives like clarified butter instead of vegetable oil in baking or stir-frying.

6. Focus on fatty meats
Use cuts of meat that naturally have a higher fat content, like chicken thighs instead of breasts and 80% grass-fed beef rather than lean beef. The fat is satiating, and the meat tastes better.

7. Use the Seed Oil
Scout app when eating out Source https://www.seedoilscout.com/

The Seed Oil Scout app helps you avoid seed oils while eating at restaurants. It identifies restaurants in your area that have seed oil free options on their menu, as well as restaurants that have seed oil free swaps available so that you can ask for your food to be modified. It also shows restaurants that only have seed oils to avoid these products.

Consumer’s Guide to Identifying Seed Oils

1. Check Ingredient Lists

Read ingredient lists carefully on any packaged foods. You might be surprised where seed oils are hiding, from crackers and veggie chips to organic chicken nuggets and baby formula.

2. Beware of “Vegetable Oil”

Be cautious of generic labels like “vegetable oil,” which often conceals less desirable seed oils; look for specific oil names on packaging.

3. Look for Healthy Alternatives

Seek out products that explicitly use healthier oils like olive, avocado, or coconut oil instead of industrial seed oils. Serenity Kids is proud to be part of the Clean Oil Crew, a coalition of brands dedicated to raising awareness about vegetable and seed oils. These brands have already committed to making a conscious effort to keep industrial oils out of their products and use clean oils like butter, ghee, olive oil, avocado oil, coconut oil, and nut oils.

4. Be Informed About Common Sources

You don’t always have full visibility into ingredients when dining out at a restaurant or a potluck when others have prepared food. However, you can be aware of common sources of seed oils, such as dressings, marinades, or anything crispy or fried.

References

Clean Oil Crew. https://cleanoilcrew.com/ provides links to various products without seed oils

New York Times. (March 2025). How beef tallow made a comeback. https://www.nytimes.com/2025/03/20/well/eat/beef-tallow-oil-health.html

Garone, S. (Nov. 2024). Is beef tallow a healthier alternative to seed oils? What to know following RFK Jr’s claim

https://www.health.com/rfkjr-beef-tallow-seed-oils-8744688

Healthline. (Dec. 2023). Are vegetable and seed oils bad for your health?

https://www.healthline.com/nutrition/are-vegetable-and-seed-oils-bad

Martinez, C., et al. (April 2023). Healthier oils: A new scope in the development of functional meat and dairy products: A review. Biomolecules. P. 778.

https://pmc.ncbi.nlm.nih.gov/articles/PMC10216627/

Heart and Soul. The complete list of seed oils. https://heartandsoil.co/blog/the-complete-list-of-seed-oils-to-avoid/